Category: Uncategorized

Cap at 60 mins: finished 5 runs and 3 stations
Run
580m > 480m > 340m > 480m > 580m
20 wallballs @ 6kg
16 calories ski
100m farmers carry @ 24kg x3, 20kg x1, 16kg x1
20m sandbag lunge @ 20kg
16 calories row

Zone 2 run. 31:28 minutes. 6:16min/km. 5:03km

Row
15 x 20s on: 40s off
6-7 calories maintained

E3MOM: 4R
8 burpee over row
12 Wall balls @ 6kg
12 calories row

warm up then:-

E4MOM 4Rounds
9 Dumbell Goblet squat @ 20kg
10 Single leg Glutebridge

Reverse Lunges 4×10 @2x 16kg DB at your side (5RIR) 10 lunge/leg

EMOM 15m
A. 12 knee push ups
B. 10-12 single arm bent over row @ 17.5kg
C. 8-10 single arm DB Press @ 10kg

5RIR (Choose weight that has 5Reps in reserve for B and C)

Zone 2 Run. 1 hour. 8.90km. 6:47min/km. 134bpm

Time: 1:09:36
2R of:
500m run
25m sled push @ 150kg
500m run
50m sandbag lunge @ 20kg
500m run
25m sled pull @ 100kg
500m run
40m BBJ
500m run
50 Wall Balls @6kg

In Pairs of 2 (Dee-Lyn and Jo Li): 2×18 mins

1. Run 340m
2. 300m 16kg farmer’s carry total (Resting partner wall sit)
3. Run 340m
4. 6R of (3 each)
   10 Alt DB snatch @ 7.5kg
   5 burpees
5. Run 340m
6. Max Calorie Row (Round 1) / Ski (Round 2)

Zone 2 Run. 30 mins. 4.82km. 6.18min/km. 138bpm

1st workout
3R: (36 mins cap)
340m run
15m BBJ
300m row
30m sandbag lunge @ 20kg
300m ski
10 knee push up
Time: 32:59

2nd workout
Every 4 mins for 4R
12 reps 66% 1 RM Front squat – 35kg
15 glute bridges

Bulgarian split squat 4×12 reps each leg @ 7.5kg

Super set (push and pull)
5R for quality:
12 DB bench press @ 10kg
12 1 arm row @ 17.5kg

2nd workout
Accumulate 250 Cal on the Ski
Every 2 Mins do 8 KB swing @12kg + 10 Sandbag Lunges @10kg
Can’t recall my time

3rd workout
Hyrox strength

WOD 1
E4MOM 4R:
8 BB DL @ 60% – 48kg + 60s max row distance @ 10 stroke max

WOD 2
4R 2 min on: 2 min rest

1. Run + 10m sled push
2. Run + 100m farmers carry
3. 10m sled + run
4. 100m farmer’s carry + run

35 mins zone 2 run. 4.48km. 113bpm. 7.49km

1st workout
30/30 intervals
Run 2 sets of:
6 x 30s on / 30s off
5 min easy walk in between

Group class with Jo Li gang
Details in pic in whatsapp

Zone 2 run. 65 minutes. 30s acceleration every 10 minutes. 10.54km. 6.10min/km pace. 146bpm

Superset 1
3×8 DB press @ 10kg
3×8 hammer curls @ 7.5kg

Superset 2
3×8 stand up DB row @ 17.5kg
3×8 DB bench press @ 12.5kg each hand

Superset 3
3×10 standing lateral raises @5kg
3×10 triceps kick backs @ 7.5kg

Superset 4
3×10 shoulder shrug @22.5kg
3×10 reverse fly @ 5kg

Superset 5
3×10 Lat pull down @ 39kg
3×8 DB overhead tricep extension @ 12.5kg

Hyrox Chipper
60 cals row
60 kettle bell swings @16kg
60m sled push @ 100kg
60m farmers carry @ 16kg
60m sled pull @ 100kg
60m farmers carry @ 24kg
60 kettle bell swings @ 16kg
60 cals row
Time: 28:10

Warm up
2 mins easy bike
30s accelerate
2 mins easy bike
15s accelerate
2 mins easy bike
10s sprint

12 x 20s sprint, 40s easy bike
Sprint RPE 8-9

Rest 10 mins

21 – 15 – 9
Burpee jump over rower
Wall balls @9kg

3R AMRAP of:
Deadhang
Reverse Curls

100 face pulls

Warm up
2 mins easy bike
30s accelerate
2 mins easy bike
15s accelerate
2 mins easy bike
10s sprint

12 x 20s sprint, 40s easy bike
Sprint RPE 8-9

Rest 10 mins

21 – 15 – 9
Burpee jump over rower
Wall balls @6kg
Time: 7:01

Zone 2 Treadmill run. 1 hour. 9.88km. 6:06 min/km, 135bpm

EMOM 12 mins
10 cals bike
15 good mornings holding 4kg kettle bell against chest
8 paused (3 sec bottom) goblet squats
8 Dead bugs

E4MOM
15 x 30kg front squat (57% of 1 RM)
15 glute bridges

Bulgarian split squat
4 x 12 reps using 2 x 7.5kg DB
Rest 90 sec between set

Super set
5R for quality:
10 DB arnold press @ 5kg
9 bench press @ 20kg

Finisher
15 wall-walks
On top of each 2 minutes, 3 banded pull ups

Hyrox Singapore 2025 Mixed Doubles
Dennis and Dee-Lyn
Time: 1:18:10
Avg HR: 152bpm

Warm up jog 10min
3R:
400m run – race pace (4:30min/km)
10 DB thruster (light/moderate) – 5kg
8 Burpee broad jump (5:00min/km)
200m run

3 min rest
short mobility flow

Zone 2 Biking. 1 hour 30 mins. 126bpm

5R of:
250m ski
250m row
15m 100kg sled pull
20m burpee broad jump
500m run

Superset 1
3×8 DB press @ 10kg
3×8 hammer curls @ 7.5kg

Superset 2
3×8 stand up DB row @ 17.5kg
3×8 DB bench press @ 12.5kg each hand

Superset 3
3×10 standing lateral raises @5kg
3×10 triceps extension @ 27kg

Superset 4
3×10 shoulder shrug @22.5kg
3×10 reverse fly @ 5kg

Superset 5
3×10 Lat pull down @ 39kg
3×8 DB overhead tricep extension @ 10kg